08 September 2011

On my plate - Meat Sauce

Yesterday I mentioned that I was planning to make spaghetti sauce.  I thought I might post the recipe which is a slightly modified version of one provided by my friend @Fit__Chick (Check her out on twitter).  It’s loaded with veggies, makes a ridiculous amount of food and is only 132 calories per 1 cup serving.  This recipe makes 16 servings so make sure to use a pot with plenty of room; I used my big soup pot.
1 package Boca Ground Crumbles
1 lb extra lean (97/3) ground beef
2 26 oz cans Hunt’s Garlic & Herb Pasta Sauce
1 28 oz can diced tomatoes
1 12 oz package broccoli slaw
1 10 oz package matchstick carrots
1 8 oz package white mushrooms, sliced
1 large sweet onion, diced
1 large red bell pepper, diced
1 tsp worcestershire sauce
Seasonings to taste (I used seasoning salt, garlic powder and Mrs. Dash)
1.       Brown the ground beef, drain and set aside.
2.       Add the broccoli slaw, carrots, mushrooms, onions and pepper to the pot along with ½ cup of water and cover.  Let the veggies steam for 15 minutes or until tender.
3.       Add the ground beef, boca crumbles, pasta sauce and diced tomatoes to the pot and mix well.  Let simmer at least 30 minutes, stirring occasionally.
4.       Add the worcestershire sauce and season to taste.  Let simmer an additional 15 minutes.
Serve over Tofu Shirataki Noodles (40 calories per package; recommended by @Fit__Chick & @HungryGirl) with a salad with veggies and lite dressing and you’ve got a complete meal for less than 300 calories.  The average whole wheat pasta is 200 calories per 2 oz portion, so serving over whole wheat pasta will only increase the calorie count by about 160 calories. 
If you want to make it totally vegetarian, skip step 1 and add a second package of boca crumbles after the veggies have steamed.  The calories per serving drop to 112.

No comments:

Post a Comment